Pierini's July 2005 Workouts

[gcs118]

Busy past few days it looks like. Just out of curiosity, what kind of results have you been seeing with all of the bodyweight exercises? More muscular/toned body, or is it more in every day activities that you just don't tire as easily?

Well, when I was strict with the eating, a very lean body. Not bulky but sinewy. That was when my bodyweight was around 175 lbs. (around my 50th birthday). I'm 5'11".

I'm not strict with my eating as of late so my bodyweight is 182 lbs. A week ago, I participated in a workout challenge on another forum and I did lots of pull-ups, dips and push-ups. Had two days in a week of 500 push-ups. Noticed a bit more bulk, but nothing like you bodybuilding guys.

The biggest benefit is an amazing endurance that spills over into my marital arts workout. And a calmness that comes from these "taming the beast" workouts. Oh, and I'm relatively injury-free with bodyweight only training. No shoulder/hip problems which seem to start sprouting up among warriors who are my age. A good resting heart-rate, good cholesterol and blood sugar readings, and most important, no meds.

These same results can be achieved with any type of challenging workout done with some common sense and caution. But the bodyweight only workouts along with running seem to match my personality.

[gcs118]

Originally Posted by pierini

Noticed a bit more bulk, but nothing like you bodybuilding guys.

I'm offended! powerlifting guys**

I was looking for the correct adjective when posting my reply. Thanks for clarifying. You guys are definitely powerlifters.

Tuesday, July 26, 2005

3:45 p.m. - Stopped by the gym after work for a quick 15 minute spin on the Lifecycle Recumbant bicycle at level 6 to "oil my problem knee". I spent alot of time on a recumbant bicycle 5 years ago both during pre-surgery and post-surgery when I had my ACL reconstructive surgery. It is a great rehab machine. The knee bothering me currently is not my ACL surgery leg.

6:15 p.m. - Dojo workout.


Wednesday, July 27, 2005

Arrived at the gym at 6:15 a.m.

1) Lifecycle recumbant bicycle - level 5 - wake-up for 10 minutes.

2) High incline military sit-ups x 10, then turn around and straight-leg raises x 10.

3) Middle-incline military sit-ups x 20, then turn around and straight-leg raises x 10.

4) Low-incline military sit-ups x 20, then turn around and straight-leg raises x 10.

5) Supine military sit-ups x 30, then turn around and straight-leg raises x 10.

6) Heavyhands on treadmill - 0% grade - 4 miles per hour - 5 lb. dumbells in hand - covered 1 mile - 15 minutes.

7) Running on treadmill - 1% grade - 1,600 meters warm-up.

Then, 200 meters run with 200 meters walk/jog recovery x 6 sets. Running pace varied with each set as follows: (10.0 mph = 6:00/mile pace, 10.2 mph = 5:53 mile pace, 10.4 mph = 5:46 mile pace, 10.6 mph = 5:40 mile pace, 10.8 mph = 5:34 mile pace, and 11.0 mph = 5:27 mile pace.

Then, 100 meters run with 100 meters walk/jog recovery x 6 sets. Running pace varied with each set as follows: (11.0 mph = 5:27 mile pace, 11.2 mph = 5:22 mile pace, 11.4 mph = 5:16 mile pace, 11.6 mph = 5:10 mile pace, 11.8 mph = 5:05 mile pace, and 12.0 mph = 5:00 mile pace). I really need to be doing these on a high school track as 12.0 mph on a treadmill is darn fast. I'd hate to loose my balance.

Then, 5 minutes running at 7.5 mph (8:00 mile pace), and 5 minutes of walking cool-down.

Total running distance of about 3.85 miles. Treadmill digital readings started acting up when I got the speed up so I'm not sure of my total minutes or distance today.

8) Stretching - on the floor to stretch my hams/quads/glutes/etc.


On Thursday, I'll be doing a 5-mile run with the Fleet Feet group at 5:30 p.m. so I'll post my Thursday workout on Friday.

My father-in-law, a barber, told me this old man came into the barber shop joking and said: "if I knew I was going to live this long I would have taken better care of myself". There's both humor and truth in that which made me chuckle.

Have a great day!

Thursday, July 28, 2005

5:30 p.m.

5-mile training run with the group that meets every Thursday at the local Fleet Feet store. Ran 5 mile in 39:40.

My rabbit today was a 25 year old man who went out fast. I narrowed the gap at about the 3.5 mile mark and caught up with him with around 200 meters to go. He saw me and slowed down, then told me "let's kick to the end" which we both did. He was a nice guy, and in respecting his elders, slowed down so we both finished at the same time, being the first ones in. I thanked him for pushing me, and was the first one to the water cooler.

Then I went home and ate a nice slice of cold watermelon.

This was another good week of running for me in preparation for my upcoming 5k on August 19th. My preparation is non-conventional, consisting of low weekly mileage, and primarily speed interval workouts. We'll see how it works. My left knee is continuing to bother me so low mileage is my only option.

Friday, July 29, 2005

Arrived at the gym at 8:00 a.m.

1) Tiger Moves #1 through 7 plus Atlas bicep flex and press (CH-10 from PYTP book) - 5 reps at maximum intensity with 30-second isometric contraction at the end of the 5th rep. Modification: I performed a wide-stance plie squat for Tiger Move #7 due to my left knee problem, and I performed the 30-second isometric contraction in broken sets of 3 x 10 seconds due to a serious glute cramp from the isometric contractions.

2) Hanging straight-leg raises x 10 reps x 4 sets , and handing high knee lifts x 10 x 4 sets. Hanging from the pull-up bar with a pull-up grip and at an approximate 20% pull-up position as this seems to take a strain off of my shoulders. I alternated between the hanging straight-leg raises and the hanging high knee lifts which I did prior to each Tiger Move.

This workout was a lot tougher than I thought it would be. The Tiger Moves at maximum intensity with the 30-second isometric contractions are really demanding. So were the hanging leg raises/knee lifts which I had never done before in this format. I will be doing this workout again.

Tomorrow in my Saturday morning dojo workout, then I'm taking Sunday off. Maybe a good nap or a visit to the public pool. Enjoy your weekend. I'll check in next on Monday.

[gcs118]

Have a great weekend pierini. Relax. You earned it!

Saturday, July 30, 2005

Saturday morning dojo workout.